Hello,
I want to begin this practice by simply thanking you for showing up for yourself today.
Loving kindness or metameditation is a powerful practice that opens and softens your heart through love and compassion.
Some aspects of this practice may be easier and others may bring up a sense of anger or hurt.
I want to encourage you through this time to surrender to the process and accept whatever emotions that arise for you as a path to healing your mind,
Body,
And spirit.
Now let's begin.
If you have not already,
Find a comfortable seated position and bring intention into your posture.
Gently close your eyes and begin connecting with your breath.
Feel through your nose and feel your body expand and open your mouth to sigh and release.
Do this a few more times,
Clearing out any energy inside of you that does not belong.
Now with your mouth closed,
Bring a softness into your breath.
Allow yourself to feel lighter on your inhale and on your exhale,
Feel your body grounding into the earth below you.
I want you to imagine yourself surrounded by love and whatever form resonates with you.
It could be from a person or a group of people.
It could be from a place that you feel brings you love and joy.
Or it could be a time where you felt surrounded by love.
What sensations arise when you embody this feeling of love?
Bring your attention to yourself and with this embodied feeling of love that you have created,
Repeat the words in your head or out loud.
May I be happy and healthy.
May I be safe and strong.
May I be free of suffering and filled with loving kindness.
Repeating this two more times.
May I be happy and healthy.
May I be safe and strong.
May I be free of suffering and filled with loving kindness.
May I be happy and healthy.
May I be safe and strong.
May I be free of suffering and filled with loving kindness.
Now begin to imagine someone that you love and care for.
This could be a partner,
Friend,
Family member,
Or even your pet.
Someone that brings you unconditional love and support.
Once you have this person in mind,
You will repeat the same phrases as before,
But this time you will send this energy to them.
Allow yourself to envision this person by your side as you repeat these words to them.
May you be happy and healthy.
May you be safe and strong.
May you be free of suffering and filled with loving kindness.
May you be happy and healthy.
May you be safe and strong.
May you be free of suffering and filled with loving kindness.
May you be happy and healthy.
May you be safe and strong.
May you be free of suffering and filled with loving kindness.
Now begin to imagine someone that you may have negative feelings for.
Maybe someone who has brought you pain or heartache.
Who is this person?
Or if this is too much,
You may imagine someone that you have neutral feelings for.
A stranger or acquaintance.
Envision this person of choice,
Negative or neutral,
Standing in front of you.
Allow any emotions that come up for you to signify a point of healing as you begin to repeat these phrases to this person.
May you be happy and healthy.
May you be safe and strong.
May you be free of suffering and filled with loving kindness.
May you be happy and healthy.
May you be safe and strong.
May you be free of suffering and filled with loving kindness.
May you be happy and healthy.
May you be safe and strong.
May you be free of suffering and filled with loving kindness.
Take a deep breath in through your nose and sigh out to release.
Bring your attention to the greater world around you.
Imagine your community,
Your region,
Your country,
And the planet Earth.
Imagine all the life that makes up this beautiful planet and the connection that every form of life has to one another.
You are a part of this beautiful thing called life.
Send loving kindness to all life that makes up this Earth and repeat these phrases.
May we be happy and healthy.
May we be safe and strong.
May we be free of suffering and filled with loving kindness.
May we be happy and healthy.
May we be safe and strong.
May we be free of suffering and filled with loving kindness.
May we be happy and healthy.
May we be safe and strong.
May we be free of suffering and filled with loving kindness.
Take three deep breaths in through your nose and out through your mouth before coming back to a natural rhythm of breath.
The energy you created in this practice is one of love and kindness.
It comes from compassion and brings forth healing for yourself and the world around you.
Use this energy and remember that love is your greatest partner in this journey of life.
In love and with gratitude.
Namaste.
